Barbell Reverse Lunge

DMOOSE

Barbell Reverse Lunge

Exercise Description

Main Target Muscles

Quadriceps

Secondary Target Muscles

Calves, Abs, Adductors, Glutes, Hamstrings, Shoulders, Traps, Upper Back

Workout Type

Strength

Gym Gear

Barbell

Fitness Level

Intermediate

Compound/Isolated

Compound

Power Move

Push

Target Muscles: Quadriceps

Barbell Reverse Lunge Overview

Lunges with a barbell are a relatively underutilized lower body exercise. Although a barbell also works well, most athletes prefer to lunge with a pair of dumbbells or kettlebells. The goal is to support a bar on your back, much like when performing a squat. However, you must lunge forward and press yourself back to the starting position with your front leg rather than squatting back and forth.

Using a barbell, you can train with additional weight and significantly increase the mechanical tension in your legs. Lunging is also advantageous and essential since it enhances balance and trains one leg at a time, lowering the possibility of muscular imbalances. You become more functional and athletic, improving your ability to handle daily duties and maintain safety when participating in sports.

How to Do It?

  • The barbell should be placed over a squat stand at collarbone height.
  • Reach forward and spread your hands evenly across the bar as you stand in front.
  • Your trapezius muscle should be pressed against the bar when you tuck your head under it. Choose whichever seems more secure and natural when holding your hands: close or wide.
  • Put your feet in a straight line, tension your entire body, squeeze your abs, and inhale.
  • Extend your knees to unrack the barbell to make room for lunges, and then take a few cautious steps back.
  • Take another breath and place your feet at hip-width apart.
  • Step your foot down on the ground as you lunge forward.
  • Quickly lower yourself into a controlled lunge while maintaining a steady upper body and the posture of the barbell.
  • Drop until your rear knee is only a few inches above the ground. In that position, your front knee should be at a 90-degree angle.
  • Once you've reached the bottom position, hold it for a moment before pressing yourself up to the starting position by using your front quadricep. Near the peak, let out a breath.
  • Re-align your feet, take a breath, and lunge forward while extending the opposite leg.
  • Continually switch between left and right until the set is complete.

Barbell Reverse Lunge Tips

  • Always choose a load that enables you to train over your whole range of motion.
  • As you lunge forward, lower yourself until your rear knee is virtually parallel to the floor and your front thigh is nearly there.

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

DMOOSE NEWSLETTER

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write For Us

Think you've got a fresh perspective that will challenge our readers to become better version of themselves? We're always looking for authors who can deliver quality articles and blog posts. Thousands of your peers will read your work, and you will level up in the process.

Contribute to our blog

Write a comment

Please note, comments must be approved before they are published

Comment are moderated

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

DMOOSE NEWSLETTER

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Start your fitness journey today!

Take an extra 10% off your order.

reach out

Toll Free: (833) 366-6733

support@dmoose.com

5700 Crooks Road, Troy, Michigan 48098

*By submitting this form you are signing up to receive our emails and can unsubscribe at any time.